Complete for time:
10 muscle ups
then 50-40-30-20-10 reps of:
- KB Swings (53/35#)
- Russian Twists (25/15#)
then 10 muscle ups.
WOD Notes: The scale for muscle ups will be pull ups and push ups (20 and 20). Ideally the first set of muscle ups (or pull ups/push ups) should take less than 3 minutes.
This Post Has 3 Comments
Ladies, it’s that time of year again! The Unofficial ICA Ladies Night where we can get together outside of the gym and celebrate the holidays!
When? Thursday, 12/20 at 5:30p
Where? Sips, 400 Bridge Street
This invite is open to all and I ask that you **please pass along** to others since I don’t have everyone’s cell phones.
RSVP here: http://evite.me/zGZnKYzjAC
By Tuesday, please, so I can give a head count.
5:00
Moira 18:04 (s)
Nikki K. 20:08 (44R, 10b/20) 2 pull-ups Pre-WOD PR!
Daria 19:56 (35, 20RR/20EPush)
Morgan 17:26 (25R, 20P/20band)
Joe 17:59 (53R, 20/20)
Nicole 😉
Tim 24:25 (20/20)
Shawn 22:36 (20/20)
Tanya 😉
Jeff 24:59 (20/20)
Megan 😉
6:00
Andrew 23:58 (20/20)
Blythe 18:28 (RR,#20, 24″, 10#)
Chris 🙂
Boelker 18:34 Rx
DT 21:46 (Bar mu, #35)
Erin 19:50 (20/20)
Patrick Y 18:20 (20/20,P, #26)
Raghu 🙂
7:00
Alex 22:11 (20/20, R)
Rocco 🙂
Nikki 15:13 Rx
Erik 🙂
Sydney 18:40 (20/20, #20, #10)
Sillup 22:13 Rx
Keith 18:46 (20/20,#35, #15)